Back squat: 6-6-4-4-2-2
70% for 6s
80% for 4s
90% for 2s
Then:
3 Muscle ups (bar or ring, scale is 3 strict pull ups, 3 strict dips)*
5 Power cleans (165/115)
8 min AMRAP
*no bands, use low bar pull ups/negs and boxes for dips
Post: Back squat weight and rounds + reps for score
Comp Programming
A) Back squat / 50 m shuttle spring performed as a superset
2 x 5 @75%, 3 x 3@85%
So the BS reps are 5, 5, 3, 3, 3 with the sprints immediately following
B) CF Metcon
C) 3min AMRAP, Toes to bar
